BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

PVC DL 1×10 (Group)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-125/185, Rx+155+/225+

*18 Min Clock – 90s Rest – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s MAX Wall Ball (S1-MB Thruster, S2-AC, Rx-14+/20)

Min2: 30s MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Standing Y’s 3×12 @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)